F3 Knoxville

Tag: Cornhole

No SSH

THE SCENE: 48, no rain.  Kind of nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OH claps

10 penalty burpees cause Mayberry forgot the flag

cherry picker

imperial walkers

good mornings
THA-THANG:
Route 66+, merkins at each light pole

watt rd field, do 1 exercise at each corner as you run a lap.  Do 5 laps

  • Mountain climbers x 10, 4 count
  • squats x 10
  • merkins x 10
  • overhead claps x 10, 4 count

mosey to playground for 11’s

pullups and BBS,  run to middle light (50 yds)

20 squats at Bottom of hill.  Run to the outhouse and 20 underhand easy ups.  Repeat 3x

MRSA field

50 yd bear crawl, then 10 CDD.  Repeat 2 x

mosey to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Toto wedding today!
ANNOUNCEMENTS:
convergance next Saturday at the truck stop with 3rd F at 2 rivers church.

CMU NASCAR

THE SCENE: Rain 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over head claps x 40 IC

SSH x 30 IC

5 Burpee OYO

Tempo Squat x 15 IC

Flutters x 15 IC
THA-THANG:

Sling Shot: Partner up. One partner with CMU. Partner 1 with CMU starts running along greenway. Partner 2 does 20 push-ups and 20 squats, then runs to catch Partner 1. Partner 1 then does push-ups and squats. Continue to 1/2 mile marker and then return to AO doing the same swap.

Block Burner 13: Line up with CMU. Push CMU in bear crawl position 40 yards then do 1 push-up. Push CMU back and do 13 BBS with CMU on chest. Increase number of push-ups and decrease number of BBS.

MARY:
10 – 8 count BB

10 Flutters IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You are son’s of the Living God. Heirs to the Throne. Our Elder Brother has gone before us. Know your place, know that you are made in His image and so are the people around you.
MOLESKIN:

ANNOUNCEMENTS:

Persevere through frustrations

THE SCENE: A cool 40 something degrees.  Large crowd present due to the Race for the Cure.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with a little SSH’s, Cherry Pickers, Over Head Claps, and Tempo Squats
THA-THANG:

Mosey to Sunsphere steps:

  • Bear crawl all the way up stopping at mid point for 10 Merkins and 10 more Merkins at the top.
  • Mosey to Amplitheater: DORA: partner 1 runs up and around seats then switch with other partner.  As a pair, complete 100 Big Boy sit-ups, 100 lunges, 100 Merkins, and 100 smurf jacks.
  • Mosey to field:   Long side, Bernie sanders – Short side, bear crawl.  Mid point on long side do 20 Carolina dry docks and mid point on short side to 20 mt. climbers.  Do at least one round then repeat with 20 squats and 20 flutter kicks.
  • Mosey back to AO for ring of fire: Merkins, American Hammers, squats

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
With my son working on his vehicle trying to keep it going as long as possible it gets frustrating when you think you’ve fixed one problem then you notice another problem.  He’s persevering and learning.  In life if we aren’t seeing progress, answered prayers, etc.  Don’t give up, keep pushing, working hard doing the right things.  Eventually we will see progress and we learn a lot on the journey.
MOLESKIN:
Prayed for the guys at the Goliath at the Gorge.
ANNOUNCEMENTS:

Remember

THE SCENE: Cloudy, 60-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 count)

Baby Arm Circles x 15 (4 count) forward and backward

Shoulder Taps x 15 (4 count)

Cherry Pickers x 10 (4 count)

Little of this, little of that
THA-THANG:

  • Mosey to amphitheater for 11’s – Box jumps onto stage, inverted rows at top of seats
  • Ring of Fire on stage – American hammers adding a rep each revolution from 1 to 5
  • Mosey to lower parking lot at edge of park for Doras – 150 merkins and 150 big boys total per duo
  • Mosey back to amphitheater for Ring of Fire – Same as earlier but with squats instead of hammers
  • 11’s again with choice of exercises – Any ab exercise on stage, any chest exercise at top of seats
  • Easy Mosey back to fountains – 10 more merkins + 10 flutterkicks (led and picked by Duggar and Midas)

COUNT-OFF & NAME-O-RAMA
7 Total
CIRCLE OF TRUST/BOM:
Spoke about the use of the term “remember” in Genesis. As a verb the Hebrew word “Zakar” means “to remember”, but as a noun it means “male”. We were made to bear the image of God and to remember Him, but the Old Testament gives a detailed record of Israel’s failure to do so. So just as we remember to set alarms and set out clothes, we should be men who remember God and who we were designed to be
MOLESKIN:
Pray for Drive Thru and his wife as they are trying to conceive and have just begun therapy, Midas for exam grades, and myself and my wife as we try to buy our first home.

Tailgating downtown

THE SCENE: Upper 60s, felt great
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squat
  • Imperial walker
  • 3 point merkin
  • OH claps
  • SSH

THA-THANG:

Mosey out to amphitheater, stop at the top for two rounds of each:
  • 15 rows in the rails
  • 15 sit ups with feet on chair backs
Continue mosey to rock church, 5 rounds of:
  • 10 curls
  • 10 rock squats
  • 10 alternating hand merkins
  • 10 front lifts
  • 10 OH lunges
At the conclusion of each round, dealers choice between 10 burpees or sprint to the church and back twice.
Mosey over to the stairs of Mordor for AMRAP of the following
  1. At bottom: 10 decline merkins, 5 pistol squats each leg
  2. Sprint to the top
  3. At top: 10 big boys, 10 mountain climbers
Mosey back to start point

MARY:
No time for Mary this morning
COUNT-OFF & NAME-O-RAMA
4 strong: Drive-Thru, Cornhole, Bag Man, Abort
CIRCLE OF TRUST/BOM:
Short and simple this morning, live your life to leave no doubt. No doubt about what is important to you, how you treat people, and what your actions say about you. Leave no doubt!